Ye'ater, Shimbra ena Bakela Shiro Tegabino: calories and recipe

Ingredients

• 40 g field pea spiced flour (shiro) (1.25 small cup)
• 20 g chickpea spiced flour (shiro) (3.5 tsp)
• 40 g broad bean spiced flour (shiro) (1.25 small cup)
• 147 g onion, peeled, finely chopped (1 large cup)
• 105 g oil (3 small cup)
• 14 g garlic, peeled, mashed (1 tbsp)
• 5 g ginger, peeled, mashed (1 small spoon)
• 800 g water (0.8 l)
• 10 g salt (2 small spoon)
• 10 g berbere (1 tbsp)
• 5 g green pepper, chopped (0.5 small cup)

How to make it

1. 1Heat the saucepan, cook onion over a low heat for about 2 minutes, until golden brown.
2. 2Pour in the oil and cook for 4 minutes.
3. 3Stir in the berbere powder and cook for 6 minutes, stirring frequently.
4. 4Add garlic and ginger, cook for 2 minutes until aromatic.
5. 5Add the remaining water and boil for 3 minutes.
6. 6Gradually sprinkle the mixed shiro flour, stirring continuously to prevent lumping, and simmer for 16 minutes.
7. 7Season with salt and cook for 1 minute.
8. 8Garnish with green pepper and serve hot with enjera.

Recipe and nutrition: EPHI & FAO, Ethiopian Food Recipes 2025